Hey guys! Am I missing anything?

A

ArmyWifey

0
Hey all!

Just wanted to share what I am doing, to see if anyone else has any tips/ideas for me, they are well appreciated, for all here trying to reach a goal as well, good going and keep at it!

Current weight: 132
Current height: 5'2

Goal weight: 122-120 and tone up.

5 day a week consisting of Cardio/Eliptical for 30 min and then weights for 30 min consisting of 3 sets of 12 reps, I am pushing the weights as much as I can lift, the weight varies depending what I am doing.

Until recently, my diet was just trying to avoid the "bad" stuff. I started a goal of 300 calories a meal. I have kept that so far by limiting stuff like my coffee and other hidden factors I was doing.

Hubby and I are going back to Hawaii for our anniversary the latter part of this January. That is my goal time!

Thanks all!
 
Are you working your entire body doing a full body workout with weights?

According to my calculations you would need a minimum of 1700 calories per day. Anything less than that your body goes into starvation mode making it much harder to lose ant fat/weight.
Also you want to keep your calories at 30/40/30 (lean protein, complex carbs/good fat). Stay away from simple carbs (sugar, white flour, etc.) and bad fat (saturated)
 
Hummm...

See, LOL...

That's why I joined this forum, I am so bad at this.

Two years ago, I lost a lot of weight. When I say that, I lost about 25 pounds. I probally should have not lost it, by my diet, it was not that great. I basically stopped drinking my 6 pack of Coke a day, and started drinking Crystal light and Diet Coke, and I ate Lean Cuisines' for my lunch and dinner.
I limited my Starbucks (I am a junkie) and had what I called "treats" every now and then.

I think I lost the weight because of my workouts. I was hitting the gym for 2 hours a day 5 days a week. I would do eliptical, squats, weights. I did as I am now doing the full body weights when I go. I go from machine to machine. I start with leg press and eventually end somewhere on the other side of the weight room.

Now because of the kids and hubby's hospital job, I can only sneak in about 1hour a day, maybe a little longer if I can get hubby to come home early. I am not doing anything different diet wise this time around either. I still cut out the soda and junk, and trying to limit my fat calories, and sugar. What do you suggest? I am surely welcoming ideas. Thanks!

Also, what do I eat to up calories like that, chicken? Anything else? Thanks!
 
I could give you a big list of things to eat but it really depends on each individuals taste. LOL It took me years to finally figure out what was healthy and also appealed to my pallet. There are a lot of people more qualified than I to anwer you on here, but what I can do is give you a list of some of the things I eat.

Protein -chicken, turkey, tuna, eggs, steak (sirloin), skim milk and protein shakes

Carbs- as many raw and leafy veggies as you want, whole wheat bread, whole wheat pasta, yams, oatmeal, small amounts of raw fruit

Fats (good)-Fish oil, flax oil, olive oils, nuts (almonds, wlanuts), natural peanut butter

Hope this helps some.
 
..That 1 hour of gym time is probably more effective than the 2 hours. :)
Once you go that long your body will actually begin to break down muscle tissue, which is clearly counterproductive.

a few things to note about diet:

As previously mentioned - 6 meals each day, don't go longer than 3 hours without eating (unless you are alseep). By providing your body with a constant supply of nutrients you are keeping your metabolic rate up which essentially means less STORAGE. If you eat only 3 meals each day, your body will actually hold on to more in an effort to ensure energy stores for later.

If your goal is to burn fat, I would recommend consuming more protein than carbohydrates. You will hear many ratios and all that, but I recommend: 40/30/30 (protein/carbs/fat)
Here is a blog I wrote on some basic nutritional information. Read it and you should have a pretty good idea of how various foods effect your body.


At the beginning of the day you should try to avoid having a lot of fat. Your first meal should be protein rich and contain quality carbs as well.
As the day moves on your carbohydrate intake should lower, your fat intake should increase and your protein intake should remain constant throughout. The carbs are a source of energy, but if you are loading up on them at the end of the day, you run the risk of fat storage. YES, some of your carbohydrates will actually be converted into fat and stored if you consume them late (less activity/sleep -- body doesnt use them). The fat will help slow your protein digestion. This isn't really something you want at the beginning of the day though. Your last meal should contain little to no carbohydrates. It should be protein and high quality fat. An ideal meal would be a whey protein shake mixed with some UDO's oil or Flax oil. Another great thing to consume late at night is casein protein. You can buy this in powder form, but it is also quite abundantly available in cottage cheese. Casein protein is a naturally slow digesting protein which helps us out because it provides our muscles with food longer while we fast (sleep).

I know its all a lot to take in.. Check the article, and hopefully it will give you some insight into what foods you should be eating.

Good luck with everything.

EDIT:
I forgot to mention, make sure to consume at least 25 grams of fiber spread throughout the day.
 
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This may be a nice overview for you... you may have already seen it too. Some great points already posted above :D

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
Also Cardio after resistance

Lots of good tips here. One other thing, you mention that you do cardio before resistance training. Recent evidence suggests that it doesn't matter whether your main goal is adding lean muscle, dropping weight, or both you're better off doing your resistance training first and then your cardio.

Resistance training uses carbs for energy. If you deplete your muscles of stored carbs via cardio and then try to perform strength training, you will be weaker during the strength training.

Cardio can be performed by tapping into the energy in bodyfat. Weight training first may allow you to start burning fat earlier in your cardio session.
 
if you've browsed the forum you've probably seen my little tip before.

have you seen your doctor? I think a lot of people think that you'd have to seriously overweight before you'd need to see your doctor, but its not that big a deal and can be a lot of help.

My doctor gave me a sheet for planning balanced meals that had a list of tons of food and how many calories were in how much and other info. I put it on my fridge and its very convenient!

good luck!
 
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